The fitness industry goes in cycles. Some things are in for a short while and that is soon replaced by something else that seems to work better than anything anyone has ever heard of before. The initial thing is soon forgotten but…fast forward a couple years and it is back again.
Vague?
Yes…but I have been called worse.
I have been getting a lot of recovery questions as of late. And by a lot, I mean 8 or so. But…in rural Michigan, that is a good number.
Here is a question that was submitted to me the other day?
John,
“I have a question. My workouts have been dragging. I feel wore out and my numbers are not where they should be. Is there anything that I can take to help my recovery? Or am I thinking too much about it?“
Now, I do not program this individual but we have engaged in conversation before about this stuff.
And…if you know me, you know exactly what I told this young man.
There are a couple sure fire ways to make sure your recovery is “optimal”.
Eating well, Drinking water and sleeping
Eating & Drinking for recovery
Everyone likes to eat. One of the main reasons I still train as hard as I do is so I can eat! Training puts a higher caloric demand on your body.
You need quality protein and carbs throughout the day and especially post training window. This protein will help with protein synthesis and push your further towards what you want out of the gym. I wrote more about this here https://getjdfit.com/gym-news/eating-before-bed/
Eat lots of chicken, beef, fish, eggs-it’s all good.
Next you needs carbs…every time I mention carbs to people, they give me a look as if I told them to go home and drink a bunch of Scott’s Turf Builder.
But it is simple. When you train, you use glycogen. Replace the energy that you use by eating more of it after you train. Just like putting gas in your car.
Good carb sources are: oats, rice, potatoes, fruits, and veggies. Eat them all…they are good for you.
Water is just as important.
Water effects your energy levels and your ability to perform subsequent training bouts. Sports drinks are good if you are practicing or playing a sport. Just be mindful of the labels. But…plain ole water still reigns supreme.
Sleeping for recovery
If we could put the positive effects of sleep into a pill, the government would outlaw it. It would be the best performance enhancer that has ever existed. Suffice it to say…sleep is very important.
Rule of thumb-7 to 8 hours per night.
Sleep will help with weight regulation, immune health and performance on the field.
Now…it is almost impossible for some to get 8 hours of sleep per night. Whether you have small children at home, a demanding job or like to stay up late playing Fortnite, getting as close as you can to that magical 8 hours is better than nothing.
I say the same thing to our adults and kids…until you are eating well 7 days a week, prioritizing sleep, drinking plenty of water and training regularly…we do not speak about supplements or go down the rabbit hole that is the internet.
I have been in this industry for 13 years at this point. I have never met someone who ate well, trained hard and did all the other boring monotonous things and did not lose weight or reach their goals.
Make sure you visit http://www.getjdfit.com
Schedule a consultation with me and we will get you started on the right path!
